I think it's going to depend on your preferences...
For me, Oly or shorter I really work on trying to eliminate wasted gear and effort, so go only liquid. I usually take a gel about 30 minutes before my swim start and will have a banana when I wake up for a standard 8AMish race. During the race, I have 1 bottle of custom blended sports drink (~310 calories of Infinit nutrition mix) that I drink on the bike...alternating a drink of that and water every 5-7mins. For the run, I carry an amphipod bottle (~10oz) that has a half serving of Infinit (~150 cals), then I grab water at every aid station. I often don't need much sports drink after the first half of the run and switch to water only. That's usually all I need for an Oly race
Note, an Oly takes me usually from 2:10-2:20, so if you're racing for a longer period of time, you may need/want more nutrition. When I was in the 2:30+ range a few years ago I'd also have a gel before leaving for the run
Maggie, I normally eat a really big breakfast for an oly and then I can get by on gatorade for the race. However, now that I am racing longer and have played around with some nutrition options, I will probably use 20 oz of infinit in the future on oly bike portions and then water/gatorade for the run. It has taken me 2:45-2:55 to finish an oly.
I don't like gels. I like shotbloks but I find them too chewy during a race so I stick with liquid.
Nothing really special the day before, maybe a little more for breakfast. Normal lunch and light dinner. Don't want a ton of food in stomach.
Race morning, a bagel or granola bar about 2 hrs before, some coffee and a couple Ibuprofen (cause it's gonna hurt like hell soon....)
Sip gatoraide/sports drink while getting ready, setting up transition, waiting etc...
Gel about 15 min before.
On bike, carry 1 bottle of watered down gatoraide. Think my last 3 olympics I've drank about 1/4 of the bottle each time, including 80 plus degree days. Going so hard that anything more I'd puke.
On run, usually only a splash of water at the halfway run station. More to cool down and dump water than drink though. Again, don't want to puke.
Oly times are anywhere from 2:01-2:10 depending on day/course.
I find the nutrition needs on an Oly are very minimal.
- Good breakfast two hours prior to race start.
- Sports drink and an banana the hour before the start.
- One bottle of liquid on the ride. Gatorade if it's hot, water if it's not.
- Bring a gel on the bike, just in case I feel like it
- Drink as needed at aid stations on the run.
In my experience it is much more likely to overconsume and end up in GI distress than underconsume and bonk so I err on the side of less at this distance.
DO NOT EAT A BIG BREAKFAST. You will not gain any nutritional benefits from a breakfast the morning of. The GI tract doesn't work that fast. The morning before is the huge breakfast time, then taper food intake throughout the day. Hydration shouldn't be an issue if you've payed attention to it leading up to race day.
Breakfast:
2.5 cups Apple Sauce
1 Banana
1 scoop, Whey Protein
1 24oz sports drink
Race Time:
30min before 100mg caf (1/2 NoDoz)
15min before Power Gel (caf)w8oz water
:30 (after swim) Power Gel (caf) w/1Cliff Block
1:00 Power Gel (caf) w/1Cliff Block
1:30 Power Gel (caf) 12oz drink
2:00 Power Gel (caf)
[quote=vjohnson]DO NOT EAT A BIG BREAKFAST. You will not gain any nutritional benefits from a breakfast the morning of. The GI tract doesn't work that fast. [/quote]
Except that everyone is different. I race better mentally and physically when I get up early and consume a lot. 2-3 hours pre-race I have peanut butter on whole wheat bread with 12 oz skim milk. Then banana and granola bar with coffee on the way to the race. Then sip gatorade or water to continue hydration until the start of the race. That's a big breakfast (to me).
I have never, ever had GI issues during a race. Glad your plan works for you, but everybody needs to work out individual nutrition for themselves.
I've resigned myself to the fact that you have to fail in order to get something right. Even if you hit the bullseye the first time, you won't appreciate it and know it was a "better way" until you have a failure. Take a plan and stick with it, if things go wrong then adjust. Like others have said, everyone is different and thus the feedback isn't 100% helpful (unless you were planning on downing a 12pack and 3 bean burittos on race morning prior to reading this. Don't do that.:).
The purpose of any pre activity meal is to provide blood glucose for the impending activity. This is best done with a carbohydrate that is easily digested. Peanut butter does a great job of slowing digestion in the gut, which is one of the reasons it is so good during the day between workouts….it slows digestion of other foods and therefore dilutes the blood sugar response of anything else you may be eating. This is not a quality you want in a pre race meal where the intent is to get your system cleared to handle your race nutrition. You don’t want something that’s going to linger around in your gut and get in the way!
[quote=Vincenzo]
The purpose of any pre activity meal is to provide blood glucose for the impending activity. This is best done with a carbohydrate that is easily digested. Peanut butter does a great job of slowing digestion in the gut, which is one of the reasons it is so good during the day between workouts….it slows digestion of other foods and therefore dilutes the blood sugar response of anything else you may be eating. This is not a quality you want in a pre race meal where the intent is to get your system cleared to handle your race nutrition. You don’t want something that’s going to linger around in your gut and get in the way!
[/quote]
You are 100% accurate. I've read this many times. But it's still what works for me. Not a lot of pb, just a smear on bread. I just sort of feel like I have a partially empty tank when I race with out it. If I ever feel like my pb and milk is getting btwn me and the podium, I'll ditch it. Until then, it's my preference.
Good luck Mags. Whatever you decide, try it out a few times before race day.
I'm burning about 1700 Kcal during an olympic (350 in the water, 700 on the bike, 750 on the run), and if you figure the body, when rested, has about 2000 in reserve for immediate consumption, there's really no need to take in anything nutrition related. Start the race hydrated, and if it's hot, I'll take in whatever sports drink was the cheapest the last time I was in the shop. If it's not to hot (under 80), I'll usually just drink water on the bike and run.
I am in the big breakfast camp too. I'll get up at 4:00 am to eat a good breakfast if I need to. I hate racing on just liquid or liquid and a banana. But everyone's different. Main thing is to use your workouts to practice your nutrition strategies and use your morning workouts to practice your race morning strategies - what to eat and when. See what works for you.
Usually for race morning I eat my power oatmeal custard a couple of hours ahead of time, then take a Clifbar along for about an hour before the race. I do a gel 10 minutes before the swim start and one more when I get settled into my bike. I use Accelerade on the bike, taking sips every few minutes. I don't sweat much so I have to be very careful not to overhydrate. On the course, I take a gel with me and drink whatever is on the course in small amounts, changing to water in the last 3 miles or so. This is for a 2:25 - 2:35 Oly.
[quote=TonisTri][quote=vjohnson]DO NOT EAT A BIG BREAKFAST. You will not gain any nutritional benefits from a breakfast the morning of. The GI tract doesn't work that fast. [/quote]
Except that everyone is different. I race better mentally and physically when I get up early and consume a lot. 2-3 hours pre-race I have peanut butter on whole wheat bread with 12 oz skim milk. Then banana and granola bar with coffee on the way to the race. Then sip gatorade or water to continue hydration until the start of the race. That's a big breakfast (to me).
I have never, ever had GI issues during a race. Glad your plan works for you, but everybody needs to work out individual nutrition for themselves.
[/quote]
+1 to Toni - A big breakfast is the name of my game or I think about food the last 500 meters of the swim... and the whole race thereafter. I don't do greasy though. Coffee, Banana, and Oatmeal at home, a bagel with egg (no cheese) enroute, and sip the cyto up until the gun. Cyto on the bike, Gu and a gulp of nuun before the run, and water to finish it up. 2:30-2:40. And whatever free food I can find after :-)
xc800runner posted -- "I'm burning about 1700 Kcal during an olympic (350 in the water, 700 on the bike, 750 on the run), and if you figure the body, when rested, has about 2000 in reserve for immediate consumption, there's really no need to take in anything nutrition related. Start the race hydrated, and if it's hot, I'll take in whatever sports drink was the cheapest the last time I was in the shop. If it's not to hot (under 80), I'll usually just drink water on the bike and run. "
The 2000 in reserves includes a significant amount of energy stored in fat or protien. At Oly intensity level, you are burning almost exclusively carbs and the body can only store so much gylcogen. I am in the Breakfast camp -- about 200 cals for each hour before max to clear the gut - i.e. 2 hours before, 400 cals. You need these carbs to replace those lost during a 8 to 12 hour fast overnight.
What I have read is that in pure carbs, you store around 90 minutes worth, so for an Oly you have to replace...
BTW -- how do you reference someone elses post in your post the "right way"?
The 2,000 in reserves does not reflect the vast quantity of available calories stored in fat. I've seen estimates that the fat stores are at least 70,000 calories. But to your point, at the higher intensity levels of an Oly one is primarily going to be burning through the glycogen stores, but not exclusively.
I'm pretty sure I'm carrying more than 90 minutes worth of energy in an Oly...otherwise I'd have bonked at that distance many times. This is a very individualized thing, but my only point is that I see far more MOPpers eating more than they need and then suffering on the run from the GI distress than I see people bonking at an Oly from lack of energy stores.
Oh, and just click "quote" at the bottom of the post you wish to quote.
My routine is to have 2 eggos with maple syrup and a cup of tea for break fast. If its a long drive, I'll sip tea and/or infinit recovery on the way. If I remember, I take a gu a few minutes before the start. I drink 1 bottle infinit (~180 cal) on the bike and then just water on the run. For a 2:25ish oly... If its a really hilly or otherwise slow bike, I'll drink gatorade or whatever they have at the aid stations for the first half of the run.
bagel, pb & honey 3hrs before start with a bottle of gatorade
gel w/ caffeine 15mins before the start and something to drink
then one bottle on the bike
and pick up water if it's hot on the run
dkhartung - you ar right about the huge fat calories stored in the body. It is a very individual kind of thing. I am a huge calorie burning factory and need fuel at almost all distances outside a sprint.... I barely even drink water on a short sprint.
My good (or supersticious) breakfast before any long training ride or any race is Oatmeal with Honey and eggs.... been doing it for years. Based on how far before the event or how long the event, I just eat more of the same....I'm sure I'm missing something from a nutrient perspective
I've been playing around with my fueling this season to try and find something better. I have also considered myself a calorie burning machine, or I'm just someone who is scared to death of the bonk. So, I tend to take in too many calories and suffer through the GI distress on the run (which I did in Kansas, again). So, I've been experimenting the past few weeks with bringing down the calorie counts and changing the fuel sources.
I've had a couple of interesting experiences with Chia seeds the past few days. I'm gonna see how a long run feels tomorrow morning in relative heat with nothing but the Chia and water. It worked well on a 3 hour ride yesterday, and a 1.5 hour swim this morning. Could be ugly, could be an interesting learning.
I've had a couple of interesting experiences with Chia seeds the past few days. I'm gonna see how a long run feels tomorrow morning in relative heat with nothing but the Chia and water. It worked well on a 3 hour ride yesterday, and a 1.5 hour swim this morning. Could be ugly, could be an interesting learning.[/quote]
I just got some Chia seeds. How are you preparing them? Soaking? Curious!
I just dump a large spoonful of the seeds into a glass of water (about 8 oz.). stir it every couple minutes to cut down on clumping. After about ten minutes the solution turns to a gel-like consistency, and I drink it down.
I didn't have time for a long run this morning, but I went out early for a 1.75 hour trail run after taking in only the chia mix and about twelve ounces of water. It wasn't as hot as previous days (probably mid 70s and not too humid), and I was taking it as an easy relaxing trail run, but I never really felt a need for water, no hunger pangs on the run, and never felt particularly tired.
Obviously this is just one little test, but the results were similar to using the seeds prior to my lake swim yesterday. Went about 5,000M open water with no breakfast beforehand (just the chia and water) and felt really good, and it seemed to suppress hunger through the day.
Of course these are just two little tests from one user, and I can't really rule out the placebo effect at this point, but so far it seems interesting. I'm toying with the idea of using it at Vineman if I can get the confidence through more tests on long training sessions. I've got a Century ride this Sunday that I'll use as a test. Chia with breakfast and then fill a gel flask with the stuff for on the course. I'll let you know how it goes.
Mentioned in "Born to Run", it's a nutritional supplement used by the Tarahumara tribe in Mexico and other native american cultures. It's purported to provide steady extended energy, appetite suppression, and other magical properties.
I'm not pushing this stuff. Just testing it out to see if it makes a difference. Too soon to tell, but it's been encouraging thus far.
[quote=dkhartung]Mentioned in "Born to Run", it's a nutritional supplement used by the Tarahumara tribe in Mexico and other native american cultures. It's purported to provide steady extended energy, appetite suppression, and other magical properties.
I'm not pushing this stuff. Just testing it out to see if it makes a difference. Too soon to tell, but it's been encouraging thus far.[/quote]
I read BTR and loved it. I am fascinated by your experiment and can't wait to hear your results. Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[quote=TonisTri][quote=dkhartung]Mentioned in "Born to Run", it's a nutritional supplement used by the Tarahumara tribe in Mexico and other native american cultures. It's purported to provide steady extended energy, appetite suppression, and other magical properties.
I'm not pushing this stuff. Just testing it out to see if it makes a difference. Too soon to tell, but it's been encouraging thus far.[/quote]
I read BTR and loved it. I am fascinated by your experiment and can't wait to hear your results. Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[/quote]
[quote=TonisTri]
I read BTR and loved it. I am fascinated by your experiment and can't wait to hear your results. Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[/quote]
I substitute chocolate milk with coconut water sometimes as a recovery drink after a hard workout. It's not too sweet and very refreshing and light, best served cold. Can't tell you about the electrolytes but i feel great and energized for the rest of the day. Not sure if it's the workout or the coconut or both.
I made this oatmeal this morning. It was delicious. Your recipe calls for 1 cup of steel cut oats. Is that cooked or uncooked? I made 1c of uncooked oats and it was HUGE.
I made this oatmeal this morning. It was delicious. Your recipe calls for 1 cup of steel cut oats. Is that cooked or uncooked? I made 1c of uncooked oats and it was HUGE. [/quote]
Yes, uncooked but when I've made it, I usually cook enough to use it as a breakfast throughout the week. Also, I have three other people here in the family including one teenage boy. No matter what I cook, no matter how HUGE it looks, it's gone. I made pancakes this morning with a double recipe, 8 eggs, 3 cups of milk, etc. etc. and they're GONE. I'll be lucky if I can afford to feed myself soon with him around ;-)
[quote=TonisTri] Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[/quote]
I use coconut water frequently as a recover drink, and have taken to using it on the bike as well - one bottle of water, one of accelerade, and one of coconut water on my last long ride. It seemed to work well.
I haven't noticed any undesirable gastrointestinal effects.
I think it's going to depend
I think it's going to depend on your preferences...
For me, Oly or shorter I really work on trying to eliminate wasted gear and effort, so go only liquid. I usually take a gel about 30 minutes before my swim start and will have a banana when I wake up for a standard 8AMish race. During the race, I have 1 bottle of custom blended sports drink (~310 calories of Infinit nutrition mix) that I drink on the bike...alternating a drink of that and water every 5-7mins. For the run, I carry an amphipod bottle (~10oz) that has a half serving of Infinit (~150 cals), then I grab water at every aid station. I often don't need much sports drink after the first half of the run and switch to water only. That's usually all I need for an Oly race
Note, an Oly takes me usually from 2:10-2:20, so if you're racing for a longer period of time, you may need/want more nutrition. When I was in the 2:30+ range a few years ago I'd also have a gel before leaving for the run
Maggie, I normally eat a
Maggie, I normally eat a really big breakfast for an oly and then I can get by on gatorade for the race. However, now that I am racing longer and have played around with some nutrition options, I will probably use 20 oz of infinit in the future on oly bike portions and then water/gatorade for the run. It has taken me 2:45-2:55 to finish an oly.
I don't like gels. I like shotbloks but I find them too chewy during a race so I stick with liquid.
Nothing really special the
Nothing really special the day before, maybe a little more for breakfast. Normal lunch and light dinner. Don't want a ton of food in stomach.
Race morning, a bagel or granola bar about 2 hrs before, some coffee and a couple Ibuprofen (cause it's gonna hurt like hell soon....)
Sip gatoraide/sports drink while getting ready, setting up transition, waiting etc...
Gel about 15 min before.
On bike, carry 1 bottle of watered down gatoraide. Think my last 3 olympics I've drank about 1/4 of the bottle each time, including 80 plus degree days. Going so hard that anything more I'd puke.
On run, usually only a splash of water at the halfway run station. More to cool down and dump water than drink though. Again, don't want to puke.
Oly times are anywhere from 2:01-2:10 depending on day/course.
I find the nutrition needs
I find the nutrition needs on an Oly are very minimal.
- Good breakfast two hours prior to race start.
- Sports drink and an banana the hour before the start.
- One bottle of liquid on the ride. Gatorade if it's hot, water if it's not.
- Bring a gel on the bike, just in case I feel like it
- Drink as needed at aid stations on the run.
In my experience it is much more likely to overconsume and end up in GI distress than underconsume and bonk so I err on the side of less at this distance.
DO NOT EAT A BIG BREAKFAST.
DO NOT EAT A BIG BREAKFAST. You will not gain any nutritional benefits from a breakfast the morning of. The GI tract doesn't work that fast. The morning before is the huge breakfast time, then taper food intake throughout the day. Hydration shouldn't be an issue if you've payed attention to it leading up to race day.
Breakfast:
2.5 cups Apple Sauce
1 Banana
1 scoop, Whey Protein
1 24oz sports drink
Race Time:
30min before 100mg caf (1/2 NoDoz)
15min before Power Gel (caf)w8oz water
:30 (after swim) Power Gel (caf) w/1Cliff Block
1:00 Power Gel (caf) w/1Cliff Block
1:30 Power Gel (caf) 12oz drink
2:00 Power Gel (caf)
vjohnson wrote:DO NOT EAT A
[quote=vjohnson]DO NOT EAT A BIG BREAKFAST. You will not gain any nutritional benefits from a breakfast the morning of. The GI tract doesn't work that fast. [/quote]
Except that everyone is different. I race better mentally and physically when I get up early and consume a lot. 2-3 hours pre-race I have peanut butter on whole wheat bread with 12 oz skim milk. Then banana and granola bar with coffee on the way to the race. Then sip gatorade or water to continue hydration until the start of the race. That's a big breakfast (to me).
I have never, ever had GI issues during a race. Glad your plan works for you, but everybody needs to work out individual nutrition for themselves.
Based on my sample set of 1
Based on my sample set of 1 race : ) I thought that sports drink and 1 GU on the bike worked fine for me. That and lots and lots of water.
Good luck on your first Oly! Looking forward to your RR.
I've resigned myself to the
I've resigned myself to the fact that you have to fail in order to get something right. Even if you hit the bullseye the first time, you won't appreciate it and know it was a "better way" until you have a failure. Take a plan and stick with it, if things go wrong then adjust. Like others have said, everyone is different and thus the feedback isn't 100% helpful (unless you were planning on downing a 12pack and 3 bean burittos on race morning prior to reading this. Don't do that.:).
The purpose of any pre
The purpose of any pre activity meal is to provide blood glucose for the impending activity. This is best done with a carbohydrate that is easily digested. Peanut butter does a great job of slowing digestion in the gut, which is one of the reasons it is so good during the day between workouts….it slows digestion of other foods and therefore dilutes the blood sugar response of anything else you may be eating. This is not a quality you want in a pre race meal where the intent is to get your system cleared to handle your race nutrition. You don’t want something that’s going to linger around in your gut and get in the way!
thanks for the feedback
thanks for the feedback everyone.
Vincenzo wrote: The purpose
[quote=Vincenzo]
The purpose of any pre activity meal is to provide blood glucose for the impending activity. This is best done with a carbohydrate that is easily digested. Peanut butter does a great job of slowing digestion in the gut, which is one of the reasons it is so good during the day between workouts….it slows digestion of other foods and therefore dilutes the blood sugar response of anything else you may be eating. This is not a quality you want in a pre race meal where the intent is to get your system cleared to handle your race nutrition. You don’t want something that’s going to linger around in your gut and get in the way!
[/quote]
You are 100% accurate. I've read this many times. But it's still what works for me. Not a lot of pb, just a smear on bread. I just sort of feel like I have a partially empty tank when I race with out it. If I ever feel like my pb and milk is getting btwn me and the podium, I'll ditch it. Until then, it's my preference.
Good luck Mags. Whatever you decide, try it out a few times before race day.
I'm burning about 1700 Kcal
I'm burning about 1700 Kcal during an olympic (350 in the water, 700 on the bike, 750 on the run), and if you figure the body, when rested, has about 2000 in reserve for immediate consumption, there's really no need to take in anything nutrition related. Start the race hydrated, and if it's hot, I'll take in whatever sports drink was the cheapest the last time I was in the shop. If it's not to hot (under 80), I'll usually just drink water on the bike and run.
I am in the big breakfast
I am in the big breakfast camp too. I'll get up at 4:00 am to eat a good breakfast if I need to. I hate racing on just liquid or liquid and a banana. But everyone's different. Main thing is to use your workouts to practice your nutrition strategies and use your morning workouts to practice your race morning strategies - what to eat and when. See what works for you.
Usually for race morning I eat my power oatmeal custard a couple of hours ahead of time, then take a Clifbar along for about an hour before the race. I do a gel 10 minutes before the swim start and one more when I get settled into my bike. I use Accelerade on the bike, taking sips every few minutes. I don't sweat much so I have to be very careful not to overhydrate. On the course, I take a gel with me and drink whatever is on the course in small amounts, changing to water in the last 3 miles or so. This is for a 2:25 - 2:35 Oly.
kkocan wrote:... and a
[quote=kkocan]... and a couple Ibuprofen (cause it's gonna hurt like hell soon....)
[/quote]
...I read that IB can cause kidney issues during a race and that Tylenol is best bet...
i have been doing peanut
i have been doing peanut butter and jelly and a banana and 1 coffee and that's working pre race...
I agree with Toni...if i didn't have that... i would feel very empty..
so far this has worked for the sprints with water and 1 gel during the race.... ... but i think i need more fuel during the race for this one...
probably some more gels and electrolyte drink...
on a normal non race day i am a bit crazy with out my food on time... so i don't want to be caught short..
TonisTri wrote:vjohnson
[quote=TonisTri][quote=vjohnson]DO NOT EAT A BIG BREAKFAST. You will not gain any nutritional benefits from a breakfast the morning of. The GI tract doesn't work that fast. [/quote]
Except that everyone is different. I race better mentally and physically when I get up early and consume a lot. 2-3 hours pre-race I have peanut butter on whole wheat bread with 12 oz skim milk. Then banana and granola bar with coffee on the way to the race. Then sip gatorade or water to continue hydration until the start of the race. That's a big breakfast (to me).
I have never, ever had GI issues during a race. Glad your plan works for you, but everybody needs to work out individual nutrition for themselves.
[/quote]
+1 to Toni - A big breakfast is the name of my game or I think about food the last 500 meters of the swim... and the whole race thereafter. I don't do greasy though. Coffee, Banana, and Oatmeal at home, a bagel with egg (no cheese) enroute, and sip the cyto up until the gun. Cyto on the bike, Gu and a gulp of nuun before the run, and water to finish it up. 2:30-2:40. And whatever free food I can find after :-)
xc800runner posted -- "I'm
xc800runner posted -- "I'm burning about 1700 Kcal during an olympic (350 in the water, 700 on the bike, 750 on the run), and if you figure the body, when rested, has about 2000 in reserve for immediate consumption, there's really no need to take in anything nutrition related. Start the race hydrated, and if it's hot, I'll take in whatever sports drink was the cheapest the last time I was in the shop. If it's not to hot (under 80), I'll usually just drink water on the bike and run. "
The 2000 in reserves includes a significant amount of energy stored in fat or protien. At Oly intensity level, you are burning almost exclusively carbs and the body can only store so much gylcogen. I am in the Breakfast camp -- about 200 cals for each hour before max to clear the gut - i.e. 2 hours before, 400 cals. You need these carbs to replace those lost during a 8 to 12 hour fast overnight.
What I have read is that in pure carbs, you store around 90 minutes worth, so for an Oly you have to replace...
BTW -- how do you reference someone elses post in your post the "right way"?
The 2,000 in reserves does
The 2,000 in reserves does not reflect the vast quantity of available calories stored in fat. I've seen estimates that the fat stores are at least 70,000 calories. But to your point, at the higher intensity levels of an Oly one is primarily going to be burning through the glycogen stores, but not exclusively.
I'm pretty sure I'm carrying more than 90 minutes worth of energy in an Oly...otherwise I'd have bonked at that distance many times. This is a very individualized thing, but my only point is that I see far more MOPpers eating more than they need and then suffering on the run from the GI distress than I see people bonking at an Oly from lack of energy stores.
Oh, and just click "quote" at the bottom of the post you wish to quote.
My routine is to have 2
My routine is to have 2 eggos with maple syrup and a cup of tea for break fast. If its a long drive, I'll sip tea and/or infinit recovery on the way. If I remember, I take a gu a few minutes before the start. I drink 1 bottle infinit (~180 cal) on the bike and then just water on the run. For a 2:25ish oly... If its a really hilly or otherwise slow bike, I'll drink gatorade or whatever they have at the aid stations for the first half of the run.
bagel, pb & honey 3hrs
bagel, pb & honey 3hrs before start with a bottle of gatorade
gel w/ caffeine 15mins before the start and something to drink
then one bottle on the bike
and pick up water if it's hot on the run
dkhartung - you ar right
dkhartung - you ar right about the huge fat calories stored in the body. It is a very individual kind of thing. I am a huge calorie burning factory and need fuel at almost all distances outside a sprint.... I barely even drink water on a short sprint.
My good (or supersticious) breakfast before any long training ride or any race is Oatmeal with Honey and eggs.... been doing it for years. Based on how far before the event or how long the event, I just eat more of the same....I'm sure I'm missing something from a nutrient perspective
But to your point TriLiving,
But to your point TriLiving, it works for you!
I've been playing around with my fueling this season to try and find something better. I have also considered myself a calorie burning machine, or I'm just someone who is scared to death of the bonk. So, I tend to take in too many calories and suffer through the GI distress on the run (which I did in Kansas, again). So, I've been experimenting the past few weeks with bringing down the calorie counts and changing the fuel sources.
I've had a couple of interesting experiences with Chia seeds the past few days. I'm gonna see how a long run feels tomorrow morning in relative heat with nothing but the Chia and water. It worked well on a 3 hour ride yesterday, and a 1.5 hour swim this morning. Could be ugly, could be an interesting learning.
dkhartung wrote:. I've had a
[quote=dkhartung].
I've had a couple of interesting experiences with Chia seeds the past few days. I'm gonna see how a long run feels tomorrow morning in relative heat with nothing but the Chia and water. It worked well on a 3 hour ride yesterday, and a 1.5 hour swim this morning. Could be ugly, could be an interesting learning.[/quote]
I just got some Chia seeds. How are you preparing them? Soaking? Curious!
I just dump a large spoonful
I just dump a large spoonful of the seeds into a glass of water (about 8 oz.). stir it every couple minutes to cut down on clumping. After about ten minutes the solution turns to a gel-like consistency, and I drink it down.
I didn't have time for a long run this morning, but I went out early for a 1.75 hour trail run after taking in only the chia mix and about twelve ounces of water. It wasn't as hot as previous days (probably mid 70s and not too humid), and I was taking it as an easy relaxing trail run, but I never really felt a need for water, no hunger pangs on the run, and never felt particularly tired.
Obviously this is just one little test, but the results were similar to using the seeds prior to my lake swim yesterday. Went about 5,000M open water with no breakfast beforehand (just the chia and water) and felt really good, and it seemed to suppress hunger through the day.
Of course these are just two little tests from one user, and I can't really rule out the placebo effect at this point, but so far it seems interesting. I'm toying with the idea of using it at Vineman if I can get the confidence through more tests on long training sessions. I've got a Century ride this Sunday that I'll use as a test. Chia with breakfast and then fill a gel flask with the stuff for on the course. I'll let you know how it goes.
What are Chia seeds? my
What are Chia seeds?
my hairdresser just mentioned this to me.. and I didn't ask what it was.. she talks alot.
Mentioned in "Born to Run",
Mentioned in "Born to Run", it's a nutritional supplement used by the Tarahumara tribe in Mexico and other native american cultures. It's purported to provide steady extended energy, appetite suppression, and other magical properties.
I'm not pushing this stuff. Just testing it out to see if it makes a difference. Too soon to tell, but it's been encouraging thus far.
dkhartung wrote:Mentioned in
[quote=dkhartung]Mentioned in "Born to Run", it's a nutritional supplement used by the Tarahumara tribe in Mexico and other native american cultures. It's purported to provide steady extended energy, appetite suppression, and other magical properties.
I'm not pushing this stuff. Just testing it out to see if it makes a difference. Too soon to tell, but it's been encouraging thus far.[/quote]
I read BTR and loved it. I am fascinated by your experiment and can't wait to hear your results. Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
TonisTri wrote:dkhartung
[quote=TonisTri][quote=dkhartung]Mentioned in "Born to Run", it's a nutritional supplement used by the Tarahumara tribe in Mexico and other native american cultures. It's purported to provide steady extended energy, appetite suppression, and other magical properties.
I'm not pushing this stuff. Just testing it out to see if it makes a difference. Too soon to tell, but it's been encouraging thus far.[/quote]
I read BTR and loved it. I am fascinated by your experiment and can't wait to hear your results. Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[/quote]
Isn't coconut water a strong laxative?
Amphibious Triton
[quote=Amphibious Triton]
Isn't coconut water a strong laxative?[/quote]
Yikes! I don't know. I haven't heard that. Maybe I'll read more before I experiment. Thanks for the heads up.
TonisTri wrote: I read BTR
[quote=TonisTri]
I read BTR and loved it. I am fascinated by your experiment and can't wait to hear your results. Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[/quote]
I substitute chocolate milk with coconut water sometimes as a recovery drink after a hard workout. It's not too sweet and very refreshing and light, best served cold. Can't tell you about the electrolytes but i feel great and energized for the rest of the day. Not sure if it's the workout or the coconut or both.
Ironmom wrote:power oatmeal
[quote=Ironmom]power oatmeal custard [/quote]
I made this oatmeal this morning. It was delicious. Your recipe calls for 1 cup of steel cut oats. Is that cooked or uncooked? I made 1c of uncooked oats and it was HUGE.
bes5920 wrote:Ironmom
[quote=bes5920][quote=Ironmom]power oatmeal custard [/quote]
I made this oatmeal this morning. It was delicious. Your recipe calls for 1 cup of steel cut oats. Is that cooked or uncooked? I made 1c of uncooked oats and it was HUGE. [/quote]
Yes, uncooked but when I've made it, I usually cook enough to use it as a breakfast throughout the week. Also, I have three other people here in the family including one teenage boy. No matter what I cook, no matter how HUGE it looks, it's gone. I made pancakes this morning with a double recipe, 8 eggs, 3 cups of milk, etc. etc. and they're GONE. I'll be lucky if I can afford to feed myself soon with him around ;-)
TonisTri wrote: Along the
[quote=TonisTri] Along the same lines, has anyone tried coconut water as a recovery drink? I have been reading a lot about it. It apparently contains all 5 electrolytes found in the human body. (gatorade contains only 2 of them). I bought 5 cans (pretty cheap at the grocery store) and I am planning on giving it a try in a few weeks, once my next race is out of the way.
[/quote]
I use coconut water frequently as a recover drink, and have taken to using it on the bike as well - one bottle of water, one of accelerade, and one of coconut water on my last long ride. It seemed to work well.
I haven't noticed any undesirable gastrointestinal effects.